Banded Fried Chicken - Supplied By Registered Dietician

[NettaRue 4]

July 6th, is National Fried chicken Day! One of my favorite dishes is fried chicken but we all know how unhealthy fried chicken can be! The nutritionist (she is a registered dietician) supplied this recipe for those that can eat regular food on their banded journey.

So....below are some healthier options to Celebrate this wonderful day

1) Perdue simply smart lightly breaded chicken

140-190 calories, 5g fat, 400mg sodium, 6-8g carbs, 0g Fiber, 1g sugar, 17-29g Protein

2) Morningstar Farms Chik Patties Original

140 calories, 5g fat, 590mg sodium, 16g carbs, 2g Fiber, 1g sugar, 8g Protein

3) Applegate natural chicken nuggets

For 7 nuggets: 180 calories, 9g fat, 210mg sodium, 12g carbs, 0g fiber, 0g sugar, 12g protein

Also, here's a recipe to make your own!

Ingredients:


1/3 cup reduced-fat buttermilk

1/8 tsp. paprika

12 oz. raw boneless skinless lean chicken breast tenders (about 10 pieces)

1/3 cup Fiber One bran Cereal (original)

1/3 cup panko breadcrumbs (like the kind by Progresso)

1 tbsp. dry onion Soup mix

Optional: salt, to taste

Directions:

In a large sealable container or plastic bag, combine buttermilk with paprika and mix well. Add chicken and coat completely. Seal and refrigerate for at least 1 hour.

Preheat oven to 375 degrees.

Prepare a large baking sheet by spraying it with nonstick spray. Set aside.

Using a blender or food processor, grind Fiber One Cereal to a breadcrumb-like consistency. Pour crumbs into a large bowl. Add panko breadcrumbs and onion Soup mix. If you like, add a dash or two of salt. Mix thoroughly.

One at a time, remove each piece of chicken from container/bag, give it a shake (to get rid of excess buttermilk), coat it evenly with the crumb mixture, and lay it flat on the baking sheet.

Bake in the oven for 10 minutes. Flip carefully (tongs work well!), and then bake for an additional 10 minutes, or until outsides are crispy and chicken is cooked through. CRUNCH time!

MAKES 2 SERVINGS

Serving Size: 1/2 of recipe, about 5 pieces

Calories: 315


Fat: 5g


Sodium: 586mg


Carbs: 25.5g


Fiber: 5g


Sugars: 3g

Protein: 43g

[Nene65 3]

Makes me want chicken right now! THANK YOU.. my gkidz kill me wantn chicken strips at every meal, if they could-lol

Well, maybe they can have it more often now...